show

Dominate Flag Football, Pick Up Basketball or Any Other Sport Where You Can Show Off

Even if you don’t play sports on the college or pro level you probably enjoy playing pick up basketball, flag football, or softball. (Especially if there’s a keg involved!)

Sure, competing is fun. But it’s even more fun when you’re dominating, getting some respect from your friends, and a few extra looks from random hot women who happen to be watching.

Being a presence on the court or field takes some work though. First, of course is skill. But what I want to focus on is the oft-neglected aspect of sports: physical condition. You don’t have to train four hours a day to get in great shape. Add some of these exercises and drills into your training sessions and you will start seeing some significant improvements in your sports performance. First, though, a few descriptions.

Dynamic Warm Up: overhead squat, leg swings, static lunges, wall slides, inchworm, fire hydrant circles, groiners, planks/side planks

Explosiveness, reactivity:

Single Leg Lateral Box Jump 3 x 8/each side

Power Skipping 3 x 25 yards

10 yard accelerations 5 sets (1 minute break)

Strength:

A. Box Squats 4 sets x 6 reps

B. DB Reverse Lunge 4 sets x 8/each side

C1. Single Leg Romanian Deadlift 3 sets x 8 reps

C2. Back Extension 3 sets x 10 reps

C3. Ab Circuit (sprinter sit ups, v-ups, toe touches, thrusters) 3 sets x 10 reps/each

Conditioning:

1. 10 mountain climbers into 20 yard shuttle sprint (10 yards down and back) x 8 sets (30

seconds rest between sets)

2. 4 squat thrusts into 15 yard sprint x 6 sets (45 seconds rest in between sets)

3. 60 yard shuttle (4 x 15 yards down/back) x 4 sets (45 seconds rest between sets)

Conditioning: Choose an exercise (ex: running, lateral slides in defensive stance, jump rope, squat thrusts) and start of with 30 seconds of work followed by 60 seconds of rest. As you get more conditioned cut down the rest time. Start of by doing this for 15 minutes.

Dynamic Warm Up: overhead squat, leg swings, static lunges, wall slides, inchworm, scapular push ups, planks/side planks, sleeper stretch

Explosiveness, reactivity:

Reflexive Ankle Jumps 4 x 30 jumps

Rhythmic Squat Jumps 3 x 10 jumps

Strength:

A. Incline Close Grip Bench Press 4 sets x 6 reps

B1. Neutral Grip DB Bench Press 3 sets x 8 reps

B2. 1 Arm Bent Over Row 4 sets x 10 reps

C1. Rear Delt Flyes 3 sets x 12 reps

C2. Push Ups 3 sets x 15 reps

C3. Hanging Leg Raises 3 sets x 12-15 reps

Conditioning: Choose an exercise (ex: running, lateral slides in defensive stance, jump rope, squat thrusts) and start of with 30 seconds of work followed by 60 seconds of rest. As you get more conditioned cut down the rest time. Start of by doing this for 15 minutes.

Dynamic Warm Up: overhead squat, leg swings, static lunges, wall slides, inchworm, scapular push ups fire hydrant circles, groiners, planks/side planks, sleeper stretch

Explosiveness, reactivity:

5-10-5 drill 5 sets

Tuck Jumps 3 sets x 10 reps

3 Step Vertical Jump 3 sets x 5 reps

Strength:

A. Deadlift Variation (trap bar, conventional, rack pull) 4 sets x 6 reps

B1. Floor Presses 3 sets x 8 reps

B2. Chin Ups 3 sets x 10 reps *

C1. Single Leg Squats (Pistols) 3 sets x 8 reps

C2. EZ Bar Tricep Extensions 3 sets x 12 reps

C3. Reverse Crunches 3 sets x 12 reps

Conditioning: Incorporate the sport of your choice and do drills with incomplete rest periods. For instance, for basketball set up two cones, start dribbling the ball from halfcourt towards the cone and do a cross over move then drive hard to the basket, jog back ton half court and repeat towards the other cone with a different cross over and then a pull up jumper. You should be going hard on the moves and then jogging or walking back to half court. Repeat this for 20 minutes. For football you could have someone throw to you while you are practicing running pass routes. Make sure you are taking incomplete breaks, as that is working on your conditioning. You can have fun with this part of the conditioning and switch it up. This is also a great way to improve skill work for your given sport.

: Very few sports are dominantly aerobic in nature. So why run on the hamster wheel for 30-60 minutes? You should include more anaerobic conditioning which is more specific to the demands of the sport that you like to play. Start including interval running, sprints, body weight circuits and agility circuits at the end of your strength training sessions or on the days following one.

Implementing these tips and exercises will have you one step closer to dominating the sport that you love to play. Don’t forget that the ingredients that needs to be in every program for it to have the best results – hard work and intensity! To make sure you have an idea how to implement the exercises and drills I will outline a sample 3 day a week program, so that you have an easier time getting started. I will give you around 8 weeks and then I expect some emails about how you dunked on someone or got the winning touchdown.

You have to be able to react quickly when you are playing most sports, which could mean changing direction, jumping consecutively to grab a rebound or avoiding a tackle that will have you take a week of sick leave to get you back to your senses. To improve reactivity you should add some lower/moderate impact plyometrics such as: Knees to chest tuck jump, reflexive ankle jumps, power skipping, 3 step jump for height, step up jumps, 4 star jump drill, rhythmic jump squat, lunge jumps. These should be done after the warm up and before you go into your strength training. These jumps will be done anywhere from 5 to 15 reps.: How fast you can go from standing still to jumping or sprinting is how explosive you are. If you want to blow by your defender with that first step then you need to incorporate some of these exercises into your training. Box Jumps, Broad Jumps, Medicine Ball Throws, 10-20 yard Sprints. The focus should be on quality and not quantity, look to start with around 5 sets of 5 reps. Do these exercises before your strength training and make sure that you do a thorough warm up before it.: Single leg training may be the most under utilized form of strength training even though most of the time we play sport we are really on one leg (running, jumping, balancing, etc.) The following exercises will work on single leg strength and also work on your posterior chain (the backside of your body), which is the real engine for sports. Reverse Lunges, Step Ups, Single Leg Squats, Single Leg Romanian Deadlifts, Lateral Lunges. Work these in after your maximal strength lower body exercise and start of by doing 8-12 reps on each leg.: One of the most useful things you can do for injury prevention is incorporating a dynamic warm up which will include foam rolling, mobility and activation drills. When you’re really tight in your ankles, hips and upper back, you’re just asking for a knee injury and some low back pain. Not only will these exercises help you stay injury free but they will also improve your performance in your training session. Squat to Stand, Leg Swings, Static Lunges, Lateral Lunges, Wall Slides, Scapular Pushups, Inchworms. You should do around 10-12 reps on each of these exercises.

Luka Hocevar is a highly sought after strength and conditioning specialist and RKC instructor based out of Seattle, WA where he trains athletes from high school, college and pro ranks, not to mention regular people that want to perform like them. Luka is owner ofHocevar Performance and the The Body Project gym based in Slovenia Europe where he also played 4 years of professional basketball. You can find his thoughts, tips and training methods at http://www.hocevarperformance.com and you can email him at luka@hocevarperformance.com

More Last Minute Breaks Articles
last minute

Broadway Show Last Minute Deals

When travelling to the UK on a vacation, budget is everything. Trips can tot up to be expensive when flights, hotel accommodation, meals and leisure activities are factored in. For tourists wanting to see a Broadway show last minute deals are important. London is the theatre hub of the UK and a number of the better productions that originated on Broadway make their way over here; similarly you make be able to catch a show in the West End before its success means it transfers across the pond. If you missed a show while it was showing on Broadway and you are kicking yourself, you may get a second bite of the apple if a transfer coincides with a trip you are making to the UK.

For UK residents themselves a trip to America may be out of the question but they can still catch their favourite American stars on the London stage as more and more are being lured over to tread the London boards. Wherever you are coming from a good ticket price is paramount. Simply travelling from another part of the UK the costs can soon rack up so the better a deal you can get on the theatre tickets themselves, the less your wallet will rue you! Some theatres do on the day discounts over the counter, particularly for students and senior citizens, but these are dependent on how busy the show is on that day and are pretty scarce on Fridays and weekends”the most likely time for an out of town trip.

Your best bet for cheaper seats is to go on a weekday, and preferably avoiding the school holidays as theatres tend to be fuller then. Quieter shows will often send tickets to the half price ticket booth in the middle of Leicester Square, so you may well be able to snap up a bargain there. If you aren’t tied to a particular show you will increase your chance of striking gold, as the queue can be quite long and the earlier you get there the better. Make sure you go to the official booth, which is a large hut in the centre of Leicester Square, usually with a noticeable queue outside it. There are a few smaller booths in the nearby streets that may not always be as reputable and may charge more than you need to pay.

Of course if you are booking travel and possibly accommodation in London leaving the purchase until the day is somewhat risky. A few minutes spent searching on the internet will usually bring up great deals that you can book in advance, either on the theatre’s own website or with another ticket agency. As productions need to have close to capacity audiences to turn a profit, any empty seat when the curtain goes up is bad news to the producers of the show. Canny searching can bring up tickets of anything up to, and sometimes even more than half of the original face value of the ticket. Once again, opening your options up to weekdays will increase you chance of success, and you should also only buy from trusted websites. Look for the online agency to be a member of STAR, the Society of Ticket Agents and Retailers. This self-regulatory body operates within guidelines supported by the Society of London Theatre, Westminster Council, the British Tourist Agency and the Office of Fair Trading, amongst others. If your ticket source is not a member of STAR then take heed, and if you have any doubts at all over their legitimacy, don’t buy. Nobody wants to be turned away from the theatre for invalid tickets.

But the offers are out there! Think how pleasing it will be to know you are watching exactly the same show as the person beside you who may well have paid full price, when a little bit of forethought when looking for Broadway show last minute deals means you can buy all the ice creams you want come the interval! And that can never be a bad thing.

Offers on London theatre tickets, Broadway show last minute deals, London musicals, plays and attractions bookings with London Theatre Direct

Related Last Minute Hotels Articles[/random]

last minute deals">Broadway show last minute deals

Article by Seo Forensics

Offers on http://www.londontheatredirect.com/DiscountTheatreTicketOffers.aspx””>London theatre tickets , Broadway show last minute deals, London musicals, plays and attractions bookings with London Theatre Direct










More Last Minute Deals Articles
last minute

last minute deals">Broadway show last minute deals

When travelling to the UK on a vacation, budget is everything. Trips can tot up to be expensive when flights, hotel accommodation, meals and leisure activities are factored in. For tourists wanting to see a Broadway show last minute deals are important. London is the theatre hub of the UK and a number of the better productions that originated on Broadway make their way over here; similarly you make be able to catch a show in the West End before its success means it transfers across the pond.  If you missed a show while it was showing on Broadway and you are kicking yourself, you may get a second bite of the apple if a transfer coincides with a trip you are making to the UK.

For UK residents themselves a trip to America may be out of the question but they can still catch their favourite American stars on the London stage as more and more are being lured over to tread the London boards.  Wherever you are coming from a good ticket price is paramount. Simply travelling from another part of the UK the costs can soon rack up so the better a deal you can get on the theatre tickets themselves, the less your wallet will rue you! Some theatres do on the day discounts over the counter, particularly for students and senior citizens, but these are dependent on how busy the show is on that day and are pretty scarce on Fridays and weekends…the most likely time for an out of town trip. 

Your best bet for cheaper seats is to go on a weekday, and preferably avoiding the school holidays as theatres tend to be fuller then. Quieter shows will often send tickets to the half price ticket booth in the middle of Leicester Square, so you may well be able to snap up a bargain there. If you aren’t tied to a particular show you will increase your chance of striking gold, as the queue can be quite long and the earlier you get there the better. Make sure you go to the official booth, which is a large hut in the centre of Leicester Square, usually with a noticeable queue outside it.  There are a few smaller booths in the nearby streets that may not always be as reputable and may charge more than you need to pay.

Of course if you are booking travel and possibly accommodation in London leaving the purchase until the day is somewhat risky. A few minutes spent searching on the internet will usually bring up great deals that you can book in advance, either on the theatre’s own website or with another ticket agency.  As productions need to have close to capacity audiences to turn a profit, any empty seat when the curtain goes up is bad news to the producers of the show. Canny searching can bring up tickets of anything up to, and sometimes even more than half of the original face value of the ticket.  Once again, opening your options up to weekdays will increase you chance of success, and you should also only buy from trusted websites.  Look for the online agency to be a member of STAR, the Society of Ticket Agents and Retailers. This self-regulatory body operates within guidelines supported by the Society of London Theatre, Westminster Council, the British Tourist Agency and the Office of Fair Trading, amongst others. If your ticket source is not a member of STAR then take heed, and if you have any doubts at all over their legitimacy, don’t buy.  Nobody wants to be turned away from the theatre for invalid tickets.

But the offers are out there! Think how pleasing it will be to know you are watching exactly the same show as the person beside you who may well have paid full price, when a little bit of forethought when looking for Broadway show last minute deals means you can buy all the ice creams you want come the interval! And that can never be a bad thing.

 

Offers on London theatre tickets, Broadway show last minute deals, London musicals, plays and attractions bookings with London Theatre Direct

 

Find More Last Minute Deals Articles
last minute